Long-term irregular life can lead to heart failure! These methods can help you protect your cardiovascular system

One meal hungry, one meal full; one night sleep, three days sleep... I believe this is the lifestyle of many young people. Long-term irregular lifestyle actually lays hidden dangers for physical health. An irregular daily life will significantly increase the risk of cardiovascular disease.

1. Irregular lifestyle can cause serious damage to the heart

Irregular daily life can significantly increase the risk of cardiovascular disease, especially for women. Irregular sleep, such as going to bed late and getting up late, that is, going to bed after 11 pm or getting up after 8 am, can significantly increase the risk of chronic heart failure.

2. These lifestyle habits increase the risk of cardiovascular disease

In addition to irregular lifestyle affecting heart health, the top ten risk factors for cardiovascular disease also include unhealthy diet, lack of exercise, dyslipidemia, prediabetes/diabetes, hypertension, obesity, special populations, etc.

Trans fatty acids are most associated with increased cardiovascular risk. Trans fats are found in ultra-processed foods such as cakes, pies, cookies, margarine, microwave popcorn, and donuts. Ultra-processed foods not only promote weight gain, but also increase the risk of postprandial hyperglycemia, hyperinsulinemia, hypertriglyceridemia, and inflammation.

In addition, lack of exercise is one of the main risk factors for cardiovascular disease, which can directly or indirectly increase the risk of premature death.

3. Eating more fruits and vegetables can protect your heart

So, how can we prevent cardiovascular disease? The research mentioned at the beginning of the article shows that if people with irregular daily lives eat more vegetables and fruits, the increased risk of cardiovascular disease will be reduced.

A healthy lifestyle is an important cornerstone for preventing and managing cardiovascular and metabolic diseases. The "Guidelines for Preventing Cardiovascular and Metabolic Diseases with a Healthy Lifestyle in China" provides specific recommendations on diet and beverages, physical activity, smoking, and drinking:

Eat a variety of foods, mainly cereals, pay attention to energy balance, eat more fruits and vegetables, milk and soy, moderate amounts of fish, poultry, eggs, lean meat, reduce salt and oil, limit sugar and alcohol, and drink tea frequently. Food diversity is the basic principle of a balanced diet. It is recommended to consume as many different types of food as possible every day, if possible, 12 or more types of food. Control total energy intake and do not eat too much at each meal. Be sure to eat on time.

It is recommended that healthy adults perform at least 150 minutes of moderate-intensity or at least 75 minutes of vigorous-intensity aerobic physical activity per week, or a combination of the two intensity activities. Sleep time should be maintained at 6 to 8 hours per day. In addition, smoking and drinking should be stopped.